By fitlifemonthly 
If you’re trying to lose weight, you might think the best approach is to count calories and eat less. However, Terry Fairclough, a personal trainer and co-founder of Your Body Programme, suggests that this isn’t necessarily the best strategy.
As a personal trainer, I’ve encountered many different opinions on the best diets for weight loss. People often wonder if they should be counting calories, eating low-fat or low-carb, consuming high-protein diets, or even fasting. While these methods can be relevant depending on your body type, goals, and activity level, one thing is clear: no one should be under-eating.
You might know someone who starts counting calories and severely restricts their food intake to get ready for the beach season. Sure, they might lose weight quickly, but that doesn’t mean they’re losing fat. While a calorie deficit can result in weight loss, it doesn’t always lead to fat loss, which is what most people are actually aiming for.
Nowadays, the Western diet is bigger than necessary. Many people could benefit from reducing their calorie intake slightly because they tend to overeat. However, a common misconception is that under-eating is the only path to weight loss, which isn’t true.
Here’s a simple explanation of what happens when you eat: your body breaks down carbs into glucose, a type of sugar that fuels your cells. If your body doesn’t immediately need glucose for energy, it stores this glucose as glycogen in your muscles and liver. Each glycogen molecule is attached to water molecules. When your body doesn’t get enough glucose from food, it breaks down glycogen to release glucose into your bloodstream, providing energy.
When you drastically cut calories, what you’re losing is primarily stored carbohydrates and water, not fat. While many aim to lose fat, long-term calorie deficits make the body hold onto fat and break down protein instead. Protein is crucial because it helps burn more fat to fuel muscles at rest. This is why it’s vital to eat enough calories that include fats, carbs, and protein.
Contrary to the belief that you should avoid fat to lose weight, fat is essential for the body as it provides more than twice the energy as carbs or protein (nine calories per gram of fat versus four calories each for protein or carbs). Fat is stored in muscle fibers where it’s easily accessible for energy during exercise. Unlike limited glycogen stores, body fat is an almost unlimited energy source.
Cutting calories too much can lead to nutrient deficiencies, impacting every system in your body, including the immune, liver, and digestive systems. This can create health problems and slow down your metabolism. Issues arising from under-eating include fatigue, malnutrition, osteoporosis, anemia, depression, and fertility problems. Calorie restriction also stresses the body, releasing cortisol, a stress hormone that breaks down fuel for energy. Long-term high cortisol levels can slow metabolism and lead to increased fat storage, especially around the belly.
Under-eating can also impair digestion and nutrient absorption, impacting your ability to train and lose weight or fat. Poor sleep can result from low blood sugar levels, impacting overall health and productivity.
Even bodybuilders who restrict calories to become lean often become ill if they don’t manage it correctly. Consistent calorie cutting can lead to a metabolic slowdown, making it hard to lose weight because the body stores food as fat to prepare for perceived famine periods.
It’s essential to eat the right amount of calories, carbs, fat, and protein for your body type, goals, activity level, height, weight, and age. Programs like Your Body Programme can help you determine your specific needs.
In summary, stay healthy and keep your metabolism active by eating a balanced diet with plenty of lean proteins, healthy carbs, and beneficial fats. This approach not only supports weight loss but also overall wellbeing.